For this practice,
Begin by finding a position that is as comfortable as possible,
One that supports a sense of groundedness in the lower portion of your body and allows for a long and upright spine.
Begin by settling your awareness into the points of contact where your body meets the floor or a chair.
Sensing here into the contact beneath your feet or your legs or your hips.
Sensing the support beneath your body and how the foundation of your body supports the rest of you.
From here,
Now bring your awareness to the front plane of your body.
Sensing into the forehead,
The tip of the nose,
The chin,
The front of the shoulders,
The torso,
The front of the knees,
The tips of the toes.
The front of the shoulders,
The torso,
The front of the knees,
The tips of the toes.
And from here,
Imagine the wall in front of you.
And from the wall,
The space between the wall and your body.
And from here,
Now bring your attention to the left side of your body.
From your ear,
Maybe tracing down the outer edge of the body to the outside of your ankle.
And sensing the wall to your left.
And feeling into the space from this wall to the outer edge of your body.
And now shifting your awareness to the right side of your body.
Again,
Tracing down from the ear to the ankle.
And then sensing the presence of the wall to your right.
Feeling into the space between the wall and the right side of your body.
And then now feeling into the back of the body,
Back of the head,
Shoulders,
Spine,
Back of the heels.
Sensing the presence of the wall behind you and the space from the wall to your body.
And then now the top edges of your body.
Feeling into the crown of your head,
The tops of your ears,
Tops of your shoulders,
Maybe the top of your legs or your feet.
And sensing the presence of the ceiling above you and the space from the ceiling to where it meets the top of your body.
And then again,
Settle your awareness into your foundation where you make contact with support or the floor.
And from this place of grounding,
Sense the container of the room around you.
And from there the presence of space.
And where that space makes contact with a container of your body.
Meeting the outer periphery of your physical form,
Front and back,
Left to right,
Upper and lower.
Bring your curiosity to sensing sensation that might be here at the surface of skin.
The physical boundary of your body.
If it is resourcing for you,
You might include awareness of breath.
Sensing how this outer boundary of your body moves with the invitation of the breath.
Sensing into the container of your body,
360 degrees around.
And its fullness and its aliveness.
And in your own time,
Opening your eyes.
